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F3 Scavenger Hunt

QIC: Whittler
Date: 8/4/2018
PAX: Best in Show, The Count, Early Bird, Esse, Fissure, Free Candy, Gus, Laces Out, Prosciutto, Ringwald, Sundance, Threeskin, VSquared, FNG-Dfib, FNG-Doodles
AO: Landfill

Conditions

Muggy and gloomy, around 75 degrees

The Disclaimer

I am not a professional, this workout will be hard so modify as needed.  Don’t hurt yourself but if you do, we will help you back to your car.

COP

Parking lot warm-up
SSH
3rd Grade exercises
Willie Mays Hays
Windmills
Imperial Walker
Arm Circles
Shoulder press
Cherry pickers
Plank
Plank Jack
Mountain Climber
SSH

The Thang

We moseyed to the lower entrance down the hill and subsequently lined up in the order in which we finished.  We then broke off into 3 teams.
Scavenger Hunt 
Rules were explained.  This is a team exercise and we therefore will begin as a team, travel as a team, and finish as a team.  Coupons and DRPs will be carried between stations.  There are 5 stations and all teams must use the clues to hit all 5 stations.
Divide into teams and develop your schemes, But first head up the hill to take your daily red pill.
At each station,
While one PAX goes to grab a Dwayne, the other must endure the PAIN:
Station 1 – You may go here if you have the shits, But instead you’ll be performing quite a few sits (Bathroom)
Wall sit 4-count x 60
Wall plank merkins x 15
Station 2 – Head to where a kid might play, But avoid the Free Candy along the way (Playground)
Plank swings x 10
Pullups x 5
Station 3 – Head to the place you may leave your keys, And get ready to do many burpees (Lower parking lot)
Burpees x 20
Station 4 – Go where you may find Best in Show, And make sure you’re not too slow (Dog Park)
LBC x 50
Station 5 – Go to the place where many have scored.  I can assure you, you will not be bored (Soccer field)
2 laps around the field
Head to the Pavilion like you’ve won a million, and hold the plank while you await your rank
While waiting for all to finish, various plank exercises were performed, led by random PAX
Once all PAX were in, the “prizes” were doled out.
1st place – one mosey lap
2nd place – return all coupons
3rd place – 10 burpees
One cool down lap done.
MoM
Big boy situps
Hello Dolly
Pickle Pounder (small, medium, and large)
Reverse Pickle pounder
American Hammer
Plank
 

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.  FNGs named
BALL OF MAN

Moleskin

Stimulus –> Response
One of the unique advantages that humans have over animals and other creatures is the ability to choose.  We are too often conditioned to think that a certain stimulus automatically generates an expected response, much like the dog in Pavlov’s experiments.  However, between the stimulus and the response, humans have the freedom to choose how they respond to a certain stimulus.  We can choose to have a negative reaction or choose to have a positive reaction.  We can let our circumstances dictate our response or we can choose our response regardless of our circumstances.  We all have the choice to decide how things are going to affect us.
I am often very guilty of not doing this.  If I get hit with a circumstance that I don’t like, too often I choose to allow it to bring me down or ruin my day.  However, I have come to realize that it was my choice that led to my attitude.  It’s a never-ending battle to overcome this thought process but I encourage you to choose the right attitude and not let your circumstances dictate your response.

News

 

Upcoming Qs

Multiple VQs this month – see website for deets

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CH CH CH CHANGES..,

 

 

QIC: Best In Show
Date: 7/28/2018
PAX: Back Pew, FNG-Choir Boy, Dirty Laundry, Free Candy, Mr. Clean, Picasso, Sundance, Threeskin, VSquared, Whittler
AO: The Landfill

Conditions

70 degrees with the full moon still hanging in the sky

The Disclaimer

Given with clarity  You are here of your own free will to get better. I am NOT a professional.
 

Warm up

x15
SSH
3rd Grade
HIGH KNEES
SSH
FIRE HYDRANTS
SSH
IMPERIAL WALKERS
MTN CLIMBERS
SSH
PLANK
ST BERNARD SQUATS
 

The Thang

Being I took this Q on short notice to help a brother out, decided cardio would be the plan.
Mosey down to middle earth parking lot and circled up the pax and repeated the warm up in reverse order. Followed by a mosey to the bottom of the hill and back up to the dog park shelter.
At the shelter we partnered up;
Pax 1- wall sits w/ Joe Frazier
Pax 2- Quick Feet
Switch and then
Pax 1-wall sits w/shoulder press
Pax 2-Quick Feet
switch and then
QF/ LBAC
QF/RLBAC
QF/PLANK
QF/MERKIN
See what I did there?
time for more running up the hill to finish up the festivities with a
LAZY DORA that consisted of;
100 Merkins
200 Flutter Kicks
300 Squats
Called time

COT

“Change is hard at first, messy in the middle but beautiful in the end”
We are all changed by our experience with F3. Most are changed physically, some spiritually and others personally. But we are all changed
it may be messy at first (and painful sometimes!), but at the end we are changed for the better.

Moleskin

A big part of F3 is the brotherhood. And brothers help each other. I was asked to take this Q on short notice and I could have very easily said no. But I realized that this is part of our brotherhood, a brother needed help and came to me. That is the part of F3 that has had the best impact on me beyond the physical aspect. To be involved with this group of men has been a great experience for me and will continue to be. I was an honor to lead on this day.

News

[Fill in News]

Upcoming Qs

[*Not Required* But add the upcoming if you can]

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IT’S STILL A DISC

 

QIC:  Fissure
Date: 07/21/2018
PAX: Prosciutto, Free Candy, The Count (Respect), Mudslide, Moondance, FNG-Dirty Laundry (Rocky Lapere), Speed Bump, Steam Engine, Milkman, Geek Squad, FNG-Hunchback (Cristian Lagunas), Threeskin
AO: Landfill

Conditions

Closest thing to a chilly morning we’ve had in a while after overnight storms.  Didn’t last long, though.

The Disclaimer

This isn’t your normal bootcamp Saturday at the Landfill.  Let’s have us some fun.

COP

We had a couple stragglers leaving plenty of time for some stretching OYO followed by SSH, squats, lunges, then more SSH IC

The Thang

ULTIMATE

Moleskin

It’s pretty important to refer to this game correctly when you surround yourself with High Impact Men the likes of F3 Chattanooga.  I was sharpened this week when I referred to it as ultimate frisbee.  Never again.  Never again.
Good times were had today.  We broke up into teams of six until our thirteenth arrived giving us a sub (PTL).  Shirts vs Skins.  Shirts prevailed 10-8 in a hard fought match.  We need to do this again soon.
 

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Coin Purse – VQ

QIC: Coin Purse
Date: 07/14/2018
PAX: Candu, Leftovers, Free Candy, Sundance, FNG-Care Bear, Fissure, Wort, Geek Squad, Mr. Clean, Whittler, Threeskin
AO: Landfill

Conditions

75 degrees and sunny

The Disclaimer

Welcome to F3, my name is Coin Purse and this is my VQ. I’m not a professional and modify if necessary. If you get hurt, we will bring you back to your car.

COP

-SSH x 15
–Third Grade Exercise x 15
-Mericans x10
-Arm Circles x 10
-Reverse Arm Circles x 10
-Mericans x 10

The Thang

Lightpoles
Mosey over to the first light pole and explain the exercise. At the starting pole, you will do 5 squats and lunge to the next. You will repeat exercise until the last pole before the dog park, resulting in about 70 squats.
11’s on the Hill
Up next is 11’s on the Hill. PAX will run up, do 10 sit-ups and run back. Once they reach the bottom they will do 1 burpee. The numbers will go back and forth until you eventually do 10 burpees and 1 sit-ups.
4 Corners
Then, the men moved over to the top of the hill and went to a station with 4 corners. At the first, you curl a rock 10 times. As you shuffle to the next, you do the overhead arm press 10 times. Then, you’ll do lunges in place 10 times. At the last station, you hold a squat. Repeat the cycle again, but instead karaoke instead of shuffle. Repeat one more with bear crawls and the pain is over.
Cone Game
To have some fun, we decided to play a few rounds of the cone game. Whoever calls the movements for stretches will eventually call “CONE!” and the loser must step back and do 5 lunges.
After a long workout, everyone gathered in a circle and played a round of Mary to stretch it out and relax.

COT

If it wasn’t for F3, I have no idea if I would’ve found the motivation to get out of the house before shipping off to basic training. As I leave, I want to send a huge thank you to everyone for all of the support and leadership that I’ve had the opportunity to be a part of.

 

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Stand United

QIC: Mr. Clean
Date: 07/07/2018
PAX: Best in Show(Respect), Big Bang (Nomad), Candu, Coin Purse, Free Candy, FNG-Hard Hat, Leftovers, Ohms, Picasso, Ringwald, Sundance, The Count (Respect), Threeskin, VSquared, Wort
AO: Landfill

Conditions

Pleasant considering the past week. Wet Grass. Clear Eyes. Full Hearts. 71 degrees.

The Disclaimer

This is F3. I am Mr. Clean and in charge but not a professional. Modify if necessary, push yourself, but don’t hurt yourself. You’re here on your own free will.

COP

SSH x 15 ICPlank x 5 ICMid Plank x 10 ICLow Plank x 10 ICPickle Pounders x 10 ICFinkle Swings x 10 OYO3 single file lines. Complete the following in 20 yd increments…Karoke, Shuffle, Bernie Sanders5 Up/Downs to Finish COP

The Thang

YHC loves the Landfill, music and stations always seem to be popular there as well, so all were involved with thoughtful planning.
Pax moseyed to Ohms truck to retrieve coupons and returned to stations. Each were explained (with copious amounts of questions and mumblechatter), the music and fun began!

Summer Football Drills

Pax rotated at the completion of each song. Along about 3/4 of the way through, Ringwald mentioned the great idea of the Block Rocker as a coupon…station 7 carried it for the remainder of rotations.Merkins — Agility Ladder StationInverted Rows – Shuttle Run StationShoulder Press — 4 Cone Drill Station (Sprint, Shuffle, Bernie, Karaoke)Curls — Agility Ladder Station (Two Feet In–Two Feet Out) Dips — Shuttle Run StationBent Over Rows — 4 Cone Drill StationBench Press — Run to CouponShrugs — Run to Coupon

Teamwork makes the Dreamwork

YHC felt all the Pax needed to carry their own theme song, so we lined up, one pax ran with block rocker to a point, returned, pax held plank and 6 inches, rinse and repeat until ALL Pax had carried coupon.

Tunnel of Love to Finish

Moleskin

The moleskin changed during the count to something close to what follows…Coin Purse was standing next to Best in Show. The eldest and youngest of the group, an age range of 36 years, one headed to fight for his country while another fought for his country, and BOTH were united in the adversity of the day. F3 is open to all men, not for every man, but those that do take the DRP May just observe something really great and inspiring as I did this morning. A special thanks to Angus for his efforts to grow F3 and make it for every man of F3 Chatt!

News

PLEASE make sure you check Slack or get with your AOQ.

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Monkey Snatchers?

 

QIC: Angus
Date: 06/15/2018
PAX: Prosciutto, Coin Purse, Ohms, The Count (Respect), VSquared, Geek Squad, Candu, Best In Show (Respect), Free Candy
AO: The Landfill

COP

Introducing a new one here for the COP — the SWARM up.
Side Straddle Hops x 50 (IC)
Windmills x 50 (IC)
Ass-Kickers x 50 (IC)
Run – Top Gate to Bottom Gate back to Top Gate
Merkins x 50 (Single Count)

The Thang

The PAX were adequately warmed up after that business. Even the ones that showed up late got the business end of those shenanigans. Head off to the field. 
Field Work
The field was divided into 3 lanes at ~50 yards in distance. PAX were broken up into 3 groups. Gather up with your group, while one pax travels and does the coupon exercise the other pax AMRAP the exercise called out.
Lane 1: Burpees, Bearcrawl, and Curls (x10)
Lane 2: Merkins, Lunges, and Overhead Presses (x10)
Lane3: Squats, Shuffle, One Arm Lift (x10, each arm)

The Cone Game 
It needs a better name, after asking the nation on twitter one name came back, Monkey Snatchers. I like it and I can’t come up with anything else so it might stick.


All pax are separated into two groups. YHC lined everyone up face to face in two lines with a cone between each paired up pax and instructed to hold low squat while 1 PAX calls out:
– Head
– Knees
– Toes
In whatever order and as many times as necessary while the PAX attempt to match the callers orders, until he calls “cone”. At which time the two head to head pax attempt to grab the cone between them first.
The PAX who does not grab the cone must complete a penalty, in our case 5 squats.

5MOM

 

News

– Training Day next saturday.
– Angus moving to Florida

Upcoming Qs

Qschedule

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U Candu It

 QIC: Candu

Date: 06/09/2018

PAX: Prosciutto, Laces Out (Respect), The Count (Respect), Ohms, Steam Engine, Sundance, Whittler, Ringwald, Best In Show, VSquared

AO: Landfill

70 degrees with a faint haze for 12 PAX searching for a <3 of Gold

Candu on Q > Not a professional > Own free will > push yourself > modify where neccessy > We’ll take ya to your car if ya get hurt

The Mini Mole

COP

SSH x 15 IC
Imp Walker x 15 IC
Windmills x 15 IC
Hip Thruster x 10 IC
SSH x 15 IC
Slow Squats x 10 IC
SSH x 15 IC
Slow Lunges x 14 IC
PeriFormis Stretch AKA The J-Dawg each leg
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Triangle Merkins x 10 IC
Dips on bench x 10 IC                                                                                                                            Pull-ups to Failure > 3 more partner assisted                                                                                  Chin-Ups to Failure > 3 more partner assisted

The Thang

Heart of Gold Mosey

PAX Pace Merkin Mile down Landfill hill                                                                                  Mosey > 25 Merkins > Mosey > 25 Merkins > Mosey > 25 Merkins > Lightpole > Mosey > 25 Merkins > Mosey

Grass Hill Merkin                                                                                                                    Jailbreak to first plateau > 10 Merkins > JailBreak to top of hill > 10 Merkins

Field Fatigue (aye!)

Indiana Jones Run                                                                                                                                  PAX single files, Q begins run, back of the PAX sprints to the front of the line > Rinse Repeat > 2 Laps                                                                                                                                                                                                                                                                                                       Walking Lunges Full > Mosey Back                                                                                            Reverse Walking Lunges Halfer > Mosey Back                                                                                Karokee Down & Back                                                                                                                          Low Side Shuffle Down & Back                                                                                                        Jailbreak Full Down & Back > Rinse & Repeat

Cooldown             

Deep Squat Hold > Wheel                                                                                                                    Deep Merkin Hold > Wheel > Rinse & Repeat                                                                                  FlutterKicks x 35 IC

Moleskin

The Thang was unscripted due to my mama having a heart attack yesterday. Very appreciative of the supportive PAX, though I was impressed w/ my ability to wang the thang (trademarking that).  I got all the emotions off my chest (whew!) and opened up about the experience. I’d like to credit F3 for improving my demeanor in tough situations.    Thanks to all for the support. She gonna be aight, for now!

News

Laces Out to post in Dallas next week, safe travels! 

TEEEEEE SHIRT TIIIIME Don’t forget to order ya F3Chatt Tee Shirts!!

Upcoming Qs

Rumor Mill swirling Prosciutto Qs on Monday at The Beast 

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Filling the BB Void


 

QIC: Fissure
Date: 05/26/2018
PAX: Angus, Candu, Geek Squad, Prosciutto, Ringwald
AO: Landfill

Conditions

Muggy
The Disclaimer
This is F3.  I’m Fissure.  It’s hot.  Let’s roll.

COP

SSH x 15
Good mornings x 10
Imperial Walkers x 10
SSH x 15
SnL squats x 10
Lunges x 10
SSH x 15
Slow count body builders x 10
Flutterkicks x 25

The Thang

Mosey to bottom of Landfill
Partner up, wheelbarrow one or two lights, five merkins then swap, halfway up
Partner carry as far as you can, no further than 3 or 4 lights, then swap, rest of the way up

 
 
 

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Team HC

QIC: Mr. Clean
Date: 05/12/2018
PAX: Best in Show, Cable Cutter, Candu, Early Bird, Fissure, Prosciutto, Snowflake, Sundance, Wort
AO: Landfill

Conditions

65 degrees. Very humid. Day had broken quite well.

The Disclaimer

This is F3. You’re here on your own free will. Push yourself but don’t hurt yourself.

COP

SSH x32 IC

Cherry Pickers/BAC/Reverse BAC 10/10/12
Finkle Swings x16
Wave of Merkins
SSH X16 IC

The Thang

Pure exhaustion had set in for YHC and efforts to plan a successful workout were not going as, well, planned. Thankfully, YHC was blessed with an incredible Pax that was graceful, hard working, and ready to compete.
Race to the Plank
10 Pax divided into two teams of five to complete a relay. Teams were picked via school yard pick (Best in Show & Sundance).
Exercises
Shoulder Presses
Curls
Merkins
Don’t Cross Dolly
Squats
Each exercise was a 16 in cadence rep count. A pair of team mates ran to a point and completed the first exercise while the remaining three teammates planked while wearing a ruck. Pairs returned. Flapjacked. Rinse and Repeat until all exercises were complete.
Winners – Team Sundance – 32 IC Flutter Kicks assessed on Team BIS.
Round 2 Exercises
Front Raises
21s (Curls)
Hello Dolly
Bent Over Rows
Squats
Same process was repeated as above, but PAX completed ruck swings which became upright rows which became shrugs which became…(hey, these are adult men modifying as necessary…needless to say, mumblechatter was quite excessive)
Teams this time- Wort and Prosciutto
Team Wort was the winner and assessed the same penalty.
Strong Finish – Tortoise and Hare (Exercise-12’s)

Moleskin

If you’re unable to make a workout, then it’s ok. If you’re able to make a workout, unsure of situations that may arise, don’t HC, but show up anyway, then that’s ok and pretty cool actually. If you HC AND don’t show, then that’s just plain not cool. If you HC for F3 and back out, then gentlemen that means you’re HCing for other areas in you’re life and not staying committed. So, on this Mother’s Day weekend make sure you’re priorities are in line and when you HC, make sure that HC ACTUALLY carries some weight

News

HDHH – Contact Whittler for deets

Upcoming Qs

05/14/2018 – Sidekick
05/15/2018 – Laces Out
05/16/2018 – Ohms
05/17/2018 – Rainman
05/19/2018 – FLAG FOOTBALL!!!!!!!

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I Wanna Go Fast

QIC: Ohms
Date: 04/28/2018
PAX: Angus, FNG-Blanket, Buggy, Chief, Geek Squad, Mr. Clean, Sundance, The Count, Whittler, Wort
AO: The Landfill

Conditions

Sunny, clear skies, a brisk 52 deg F, with a 0% chance of rain.

The Disclaimer

I’m Ohms. I’m on Q this AM. I am not a professional, you are here on your own free will, push yourselves this morning, but modify if necessary.

COP

Windmills x 15 IC
Cotton Pickers x 15 IC
Finkle Swing x 15 OYO
LAC x 15 IC
LAC Reverse x 15 IC
Shoulder Press x 15 IC
Ass Kickers x 15 IC
Hold Plank while waiting for Buggy (shart sacking) to join the group

The Thang

Once the warm-up was completed we took a short mosey to the top Gate:

Route 66
Route from the top gate to the bottom gate and then back up to the top gate:
– 1 Burpee at Top Gate
– 2 Burpees at the first Speed Bump,
– 3 Burpees at the second Speed Bump
– 4 Burpees at the third Speed Bump
– Rinse and Repeat until you reach 11 total stops/ 11 burpees.
****The sum total of all reps is 66 Burpees and 1.0 miles
Dirty McDeuce
– L (LBCs x 12 IC)
– A (Al Gore x 12 IC)
– M (Merkins x 12 IC)
– Repeat all 3 exercises
– Catch me if you can (PAX #1: Bernie Sander while holding coupon, PAX #2: 3 Burpees and then sprint to catch partner…Flapjack)
– B (Ballerina Squats x 12 IC)
– O (Overhead Press x 12 IC)
– R (Russian Twists x 12 IC)
– Repeat all 3 exercises
– Catch me if you can
– G (Gas Pumps x 12 IC)
– H (Hip Slappers x 12 IC)
– I (Imperial Squat Walker x 12 IC)
– Repeat all 3 exercises
– Catch me if you can
– N (Never Cross Dolly x 12 IC)
– I (Incline Merkins x 12 IC)
– S (Squats x 12 IC)
– Repeat all 3 exercises
Red Barchetta
– 100 yard sprint
– SSH x 100 OYO
– 75 yard sprint
– Mountain Climbers x 75 OYO
– 50 yard sprint
– LBCs x 50 OYO
– 25 yard sprint
– Merkins x 25 OYO

Moleskin

“Slow down and enjoy life. It’s not only the scenery you miss by going too fast – you also miss the sense of where you are going and why”

News

GoRuck Tough: August 17 (Contact Angus or Vila for more info)
Tough Mudder: September 15 (Contact Ohms for more info)
Taco Tuesday see Early Bird for more info
HDHH see Whittler for more info

Upcoming Qs

  • Tuesday @ Hill City – Angus
  • Wednesday @ The Griff – Mr. Clean
  • Thursday @ Hill City – Sidekick